First we will be doing "Deadlifts With Dumbbells" Slightly bend knees while keeping your back straight. Pull-up with hamstring and glutes. Go all the way down but do not use your back, just butt and hamstring.
Next we will be doing "Barre Style Leg Lift" Keep your back straight, pulse leg up high in small movement. Twist out and lift your knee up.
Next we will be doing "Sumo Squats"- I prefer weights for doing this exercise. Keep knees from going inwards.
Next we will be doing "Glute Bridges" Put your upper back on the ball, place the top part of your shoulders on the stability ball. Put the weights on the top of your hips and squeeze while lifting, dig in with heels.
10 REPS EACH LEG
The next exercise we are going to do is a "Hamstring Curl" roll ball along calf, focus on using your hamstrings. This exercise is primarily for your hamstrings but it will work your butt as well. Make sure you squeeze when you get to the top. A smaller stability ball tends to work better. Sliding lunge: grab steady object if needed. Place the top of your foot on ball, don’t lean too forward.
Next we will be doing "Step-Ups." Same leg for full set. Use power try to go straight up and down.